1650 Calorie
Atkins / Ketogenic diet and meal plan
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Example 1650 calorie
atkins / ketogenic diet plan
Example 1650 Calorie Keto Meal Plan
19.5g Carbs
105.6g Fat
145.7g Protein
Breakfast
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
1
serving
Tofu Scramble
192.5 Calories |
5.0g Carbs |
14.4g Fat |
14.0g Protein
|
Tofu Scramble
scaled to 1 serving
1/2 block
Tofu
1/2 tbsp
Vegetable oil
1/2 tsp
Onion powder
1/2 tbsp
Dijon mustard
1/4 tsp
Turmeric
1/4 tsp
Salt
1/2 tbsp
Reduced fat milk
1/2 dash
Pepper
|
Tofu Scramble
Heat the oil in a frying pan. Crumble tofu into chunks and add to the pan. Cook for about three minutes on medium.
Mix in the remaining ingredients EXCEPT for the milk. Reduce heat to low and cook another five minutes or until the tofu appears to firm up. This will vary based on the brand of tofu and could take up to ten minutes.
Mix in the milk and let the mixture heat for a few more minutes until the milk has been absorbed.
Serve. You could add any vegetables you like to this base (bell peppers, onions, squash, etc.)
|
Lunch
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
1
serving
Cottage Cheese with Spicy Tuna
228.3 Calories |
4.1g Carbs |
2.7g Fat |
46.1g Protein
|
Cottage Cheese with Spicy Tuna
scaled to 1 serving
1/2 cup,
Cottage cheese
1/2 tsp
Dill
1 can
Tuna
1 tsp
Sriracha Sauce
|
Cottage Cheese with Spicy Tuna
Drain tuna. Mix in bowl with cottage cheese and sriracha sauce. Enjoy!
|
Dinner
1198.9 Calories |
10.3g Carbs |
88.5g Fat |
85.6g Protein
3
serving
Sliced Steak with Arugula
1055.6 Calories |
9.6g Carbs |
79.0g Fat |
73.1g Protein
2
serving
Microwave Poached Eggs
143.3 Calories |
0.7g Carbs |
9.5g Fat |
12.6g Protein
|
Sliced Steak with Arugula
scaled to 3 serving
1 1/2 cloves, minced
Garlic
3 3/4 cup
Arugula
1 1/8 tbsp
Red wine vinegar
9/16 tsp
Pepper
3/4 tbsp chopped
Shallots
3/4 tsp
Salt
3 tbsp
Olive oil
1 1/8 tbsp
Balsamic vinegar
3/4 tbsp
Rosemary
12 oz
Beef top sirloin
Microwave Poached Eggs
scaled to 2 serving
2 large
Egg
1/4 tsp
Vinegar
2/3 cup
Water
|
Sliced Steak with Arugula
Mound arugula on a large platter.
Heat oil with garlic and rosemary in a 12-inch heavy skillet over high heat, turning garlic once or twice, until garlic is golden, about 4 minutes. Discard garlic and rosemary.
Meanwhile, cut steak crosswise into 1/8-inch-thick slices and toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat to skillet all at once and saute over high heat, tossing with tongs to color evenly, about 1 minute for medium-rare. Arrange steak over arugula using tongs, then add shallot to oil in skillet along with vinegars and remaining 1/4 teaspoon each of salt and pepper and boil 2 minutes. Pour dressing over steak and serve immediately.
Microwave Poached Eggs
Add the water and white vinegar to a 6 ounce custard cup.
Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
Place in microwave and cook for 1 minute or until desired doneness.
You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
Serve with salt and pepper to taste.
|